Yoga Basics, Monday at 5:15

heart opener: supine over the bolster
breath awareness

easy windshield wipers
remove bolster and transition onto back

bring one knee into chest and extend the other leg (switch x8)
hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side

sukasana
spinal awareness
forward fold
side bend
repeat pattern on the second side

all fours
pelvic tilt and cat/dog movement
childs
half dog
childs
plank
dog
utanasana
roll up to standing

shoulder rolls and shrugs
heart/arm press x2
give yourself a hug stretch x2

at the wall:
around the clock shoulder opening (on both sides)
wall splat
right angle pose
utanasana
roll up to standing
shoulder shrugs

tadasana
ujayyi breath
1/4 sun salutations

2 rounds of lounge salute on both sides

1/2 sun salute
lounge
blue print side angle
triangle
side angle
lounge

vinyasa:
dog
plank
lower to belly
sphinx
locust
reverse windshield wipers
get round
childs
plank
dog
utanasana
roll up to standing

repeat sequence and vinyasa

wooden block
open the bottoms of the feet (on both sides)
talking point was on the connective tissue

top of the toe stretch at the wall
both side
calf stretch aka warrior 1 variation at the wall
both sides

tree pose
malasana

release onto back
knees into chest
spinal twist

savasana